Yoga for Runners

Many of my favorite yoga clients are runners. Often the runner’s initial reaction to yoga is that it is a necessary evil that they have been told will target problematic areas of their body that hinder their ability to run long distances. So they sigh and, with reluctance, show up in my studio. But eventually it becomes apparent after only several practices that the benefits far outweigh the exasperating time commitment and it’s always my pleasure as their teacher to see that concept unfold on their mat.

My father was a marathoner and even as a child I could understand the attraction. After work he would head out on the dusty dirt roads of the rural Wisconsin community I grew up in and return a different man — happier, refreshed, and to my young nose a heck of a lot smellier. Despite that, it was obvious my father had more energy than most dads, and he was smart. He practiced yoga to Lilias Folan on PBS early mornings before yoga was mainstream. It was the union of yoga and running that he still credits to his health and active lifestyle today.

In my early thirties I dabbled in running. But, honestly, if given the choice I will always default to my mat. However, I have a great respect for the runner’s drive and passion. I imagine that the thrill of mentally and physically challenging your body to peak performance is much like the thrill of strengthening your body and spirit with a challenging yoga sequence. And for that reason, as a yoga teacher, I feel compelled to give runners the tools that they need to avoid injury, correct imbalances, and lengthen the life of the sport that they love.

From runners, I often hear complaints of tight hamstrings, back problems, tight hips and bad knees, just to name a few. There are poses that will specifically target some of the runner’s banes… IT bands, hamstrings, sciatica pain, etc. But the real beauty of yoga is that it teaches the runner to be proactive and address the root of the problem. A great stretch such as Eka Pada Rajakapotasana (pigeon pose) stretches the thighs, groins and psoas muscles. Because it is a hip opener the result is more flexion and extension of the knees. The idea that everything in our body is connected becomes apparent in yoga, which incidentally means yoke or union.

Before engaging in intensive stretches make sure to warm up with five to seven yoga sun salutations. These will help build heat and prepare your body. Otherwise practice these poses immediately after your run when your body is best prepared to accept them. They will not only help you to relax, but also aid in the removal of lactic acid from the muscles and help to prevent muscle soreness.

There are many yoga poses for runners. Some of my favorites, that I consider absolutely essential, are as follows:

Forward Low Lunge (Anjaneyasana)

This is a great pose for runners who experience sciatica pain. Begin in Downward Facing Dog. Step your right foot forward between your hands. Lengthen your left leg back and allow yourself to progressively (but gently) get heavier in your hip flexors and groin muscles, lowering your left knee to the mat. If you have sensitive knees, roll up a mat and place it under the back knee. Make sure that your right knee is stacked over your right ankle.

On an inhale lift your hands to your knees being mindful not to collapse into your spine. Exhale and press into the front foot, grounding yourself. Make sure your hips are square to the front. On the next inhale float your arms up and lengthen through your side body, fingertips reaching up to the ceiling. Lift your chest and enjoy the stretch in the front of your body. Slowly draw your shoulder blades towards the back of your torso and imagine that your heart shines forward. Hold the pose five to seven breaths, then repeat on the other side.

Reclined Big Toe Pose (Supta Padangusthasana)

Begin lying down on your mat. Breathe. Imagine the lengthening of your spine as your breath floods into your body. Make sure your neck is comfortably lengthened, and consider a blanket for support if your chin is higher than your forehead. Bring the right knee toward your chest, then loop a yoga strap around the arch of your right foot. Draw your right leg up and draw the thigh into your torso. It is OK if your leg is not at a 90 degree angle, but work towards the intention of getting your leg perpendicular to the floor. Your left leg remains stretched and extended on the mat, with toes pointed towards the ceiling. Melt your shoulders into the mat.

Here comes the most challenging part of this runner’s stretch: With your focus on alignment and breath, continue to hold the pose for a very minimum of one minute. To really experience the benefit of a lengthened hamstring, I often tell runners thirty seconds just won’t cut it and, to be honest, I strongly encourage at least two minutes on each side. Continue to breathe into the stretch. If you feel a release in your hamstrings after a minute of controlled breathing, gently encourage the stretch just a little bit more. Repeat on the other side.

Eka Pada Rajakapotasana (The Beautiful Pigeon)

I call this pose beautiful because, although initially the runner approaches this pose with trepidation, it seems to be the one their body craves after they realize the positive benefits of opening their hips. There seems to be some magic in this pose as it stretches the piriformis muscle, often relieving knee and lower back pain for runners. Yogis will tell you it also releases emotion. I’m a believer.

Begin in downward facing dog. Bring your right knee into your center, accessing your core muscles, then thread it through so that your right heel and leg are perpendicular to the mat. Stretch your left leg back with careful attention to the line of your back leg. Your ankle behind you should look like an extension of the length of your leg, the top of your foot gently pressed into the mat.

If you are new to this pose, draw the heel of the bent leg closer to the hip flexor of the opposite leg, flexing your front foot to protect the joints around your knee. It is OK if your right knee angles towards the right edge of the mat.

Don’t worry if your hips are lifted in this pose. Use a blanket to prop underneath or rest your arms on a block in front of you. Make sure you are carefully considering your hips by centering them forward.

Square your shoulders forward. Puff your chest out (like a pigeon) and feel your collarbone expand. Direct your breath into any tension and be mindful to lift your chest as you breathe lengthening out of your lumbar spine. Again, Take the time to allow the hips to release and hold for a minimum (very minimum) of one minute.

To come out of this pose, place your hands on the mat and lift yourself, carefully drawing your right leg back so your feet are hip’s width apart, and gently lift your hips into downward facing dog again. Often you will notice an imbalance in your hips before repeating the pigeon on the other side; another testament to the power of this pose.

Wide-Legged Forward Fold (Prasarita Padottanasana)

This is another stretch I love to teach runners. It stretches the hamstrings and the lower back, which helps the lower back pain that some runner’s experience. There are many variations of this pose, but all of them rely on the anti-gravity concept of lengthening the spine down towards the floor.

Have a sturdy block available (I recommend cork) especially if your hamstrings are tight. Standing with legs wide on the mat (3 to 4 feet apart), turn your toes in slightly.

Keeping your spine long, with hands at your side, hinge at your hips, drawing your head down towards the floor. Place your palms on the block or, if you can comfortably reach, on the floor, and continue to draw the crown of your head down, elbows pointing behind you. Once you are settled into the pose, lift the back of your thighs up towards your booty. Make sure you continue to engage your legs and press into the inner and outer feet.

If your head easily reaches the floor, consider shortening the distance of your stance and walking your legs slightly in. You can also support your neck by interlacing your fingers and placing them behind your neck. Your pinky fingers should be right under the ridge of your scull. Gently lengthen through your entire spine, including your cervical spine.

Yoga is for everybody, but for runners and other performance athletes it offers an added bonus. It lengthens the life of the practice they love. For more great poses for runners, check out Sage Rountree’s book, An Athlete’s Guide to Yoga.

Photo Credit: Jennifer Plante

Amy Annis has taught yoga while raising a small army, understanding that her practice not only gave her balance in a hectic life but also spoke to her children about the connection of a healthy mind and body. After a bought with crazy cancer in 2009, she decided to take her dreams to the next level and created Madeline Island Yoga Retreats. During the school year you will find Amy navigating the complex world of carpooling and teaching classes at her Clean Spirit Yoga studio as well as co-piloting yoga karma classes to raise money for local charities via The Yoga Tree. You can find her Facebook and Twitter.

comments (14) :

Theresa Flynn said:

Fantastic article! I just did those poses which were a bit more challenging than they look. Thank you; I needed that!!

In EC said:

Great article! I happen to be one of Amy’s running yogis and I believe whole-heartedly in the concept that yoga and running compliment each other. I find that I now run with better posture, better core engagement, and an increased connection between mind and body. After a weekend of running I return to yoga class and create more space and flexibility in my hips and upper back/shoulders. Don’t think that yoga is just passive stretching. You have to be strong to complete some of the sequences and it will challenge your core and your endurance. Love it! Thanks Amy!

What a wonderful piece. As a runner (a half marathoner and trail racer) and yoga practitioner for many years (though not very well), I would add that the ability to breathe learned in yoga is also a tremendous benefit for runners. When I begin to tire after a long run, I can remind myself to breathe slowly, controlled through my nose and it always resets my pace and re-energizes me. There are so many similarities between yoga and running, but mostly it is the self-aware, meditative aspect.

I was one of those athletes/exercisers: I thought yoga was a waste and not much of a workout. Now, as I’ve started a blog that reviews workout DVDs, I have come to realize the intensity and power of yoga. As I train for my first 25K, I am leaning whole-heartedly on yoga to help me relax and stretch out after long runs! So thank you for these poses – I will be printing them out and using them after my next run

Orie said:

I came to running after I had been practicing asana and some meditation for a few years. I got into it because I knew I needed to add some exercise to my regimen — something to help me build cardio strength. I have never really considered yoga as exercise, even if I can sweat it out in a power or hot vinyasa class with the best of them. What kept me running, though, is the realization that it really doesn’t have to be an obligation or a chore. In fact, it was more like an extension of my yoga…a way to return to my breath, to clear my mind of chatter, to pay attention to nothing else but the rhythm created by my footsteps on the trail. Sure enough, now, running is just as essential a part of my routine as my yoga.

Nikki said:

What a great article! I am a runner who just recently found yoga. In the beginning, I, too, groaned my way through the first few classes; however, it didn’t take long for me to see the benefits of yoga both athletically and spiritually. I now look forward to practicing a couple hours a week and look forward to these workouts. Thank you for including some poses specific to runners that I can practice at home.

Jen said:

Good article. My yoga teacher knows which yogis are runners based on their tight hamstrings. Pigeon pose is the best for a hip opener…good to know that you shouldn’t do it when your muscles are cold. Thanks!

LOVE it! I am a runner who practices yoga, and I love both equally. They are such a compliment to each other…I do love pigeon and the wide legged forward fold…I need more reclined big toe. Thanks for the helpful tips!

Guy said:

I stumbled upon your article while looking for yoga solutions to my running injuries. I definitely have the typical runners attitude toward yoga, as you describe in the article, but am inspired to join a class next week by your encouraging piece. Thanks for the poses, I’ve just tried a few in the lounge now. I think the beautiful pigeon will become a routine stretch for me.

Deb said:

Thanks, this is JUST what I needed. I have been running too hard and not stretching and am starting to have injuries from it. Committing to go to a class (I live in an isolated, rural area) involves a lot of time, but with these, at least I can do some stretches and poses at home. Thanks!

I adore yoga. It has seen me through running injuries, and two foot surgeries (once I was cleared to exercise again). Yoga kept me sane when I couldn’t run or bike. Pigeon is one of my favorite–the sensation of the hips opening. . .nothing like it!
I urge all my friends to give it a try–one class and they’ll be hooked.

Deborah Lynn Wickham said:

I am a long-time runner (40 days, 8-10 miles a day, every day), and practice yoga frequently. Thus, I know stretching is beneficial to runners, but the writing (grammar, punctuation, spelling, phrasing) is so awful that it detracts profoundly from the focus of the article.

Im a runner and yoga instructor so have the best of both worlds to draw experience from. This is one of the best articles I have had the pleasure reading on the connection between yoga and running.
Thank you.

Erin said:

I’m a runner and tried out a yoga class about 6 months ago. Now I’m addicted and go once a week. I’m running a marathon in 6 weeks and have had greatly reduced pain in the usual spot (hips and knees). I groan in relief every time I go into pigeon pose. (And I’m glad other runners have tight hamstrings…it took me forever to touch my toes!) I think it has greatly enhanced not only my physical fitness overall, but my running as well.